Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Weightlifting
Power Clean (5×4 working up to around 75%)
After each round
4 Strict Pull ups
12 Banded Goodmornings
Metcon
Metcon (Time)
3 Rounds
21 Wallballs (20,14)
14 HR Push ups
7 Deadlifts (255,175)
RX+
3 Rounds
21 Wallballs
7 HSPUs
7 Deadlifts (275,185)